21/05/2022
At a certain stage of the training process, when the muscle mass and weights on the barbell, as if mocking you, remain unchanged, the athlete can resort to one of the simplest ways to overcome the training plateau - increasing the intensity of training. Here are the ways you can do this...
1. Additional exercises
The first and easiest way to increase the intensity is, of course, to increase the amount of exercise. Sounds simple, doesn't it? But you need to remember that with an increase in exercise, the training time will also increase, and the recovery processes of your body are not infinite. Choose the optimal amount of exercise for yourself so as not to fall into the trap of overtraining.
2. Reading
Unlike nutrition, in the training process, reading can be a great helper for you. Just remember that it is advisable to perform it at the end of the exercise only after all the previous repetitions have been performed in a strict technique. During the reading, a lot of auxiliary muscles will be involved to overcome the weight, but the trained muscle group will also receive additional load. Be careful when using chitting, because its use can lead to injury.
3. Shifting the focus to the negative phase of the exercise
Lowering the weight (in the negative phase), do it very slowly and under control. For ease of use of this method, count down to yourself somewhere up to 6 seconds. For example, when performing a bench press, the neck should touch the chest at the last second. With this method, the working weights will not be maximized, but the fibers of the target muscle will be maximally involved, which will allow you to get the greatest response.
4. Forced repetitions
The essence of this method is that you force your body to squeeze out an additional number of repetitions with the help of a partner. You perform the main range of repetitions yourself, the partner, in turn, helps you to perform only one or several last repetitions, which you simply could not have done without his help.
5. Drop set
Like forced repetitions, drop sets help you squeeze a little more intensity out of your workouts. When a failure is achieved in the exercise, you or your partner remove a certain weight from the barbell, which will allow you to perform one or more additional repetitions. Drop sets help to additionally load the unused fibers of the target muscle.
6. Variety of training schemes
One of the best techniques for dealing with plateaus is to change the training scheme. Don't let your body stagnate by doing the same exercises with the same number of repetitions. Often in gyms there are people who have been practicing the same programs for years and it is not surprising that their progress in building muscle mass is zero.
7. Specialization
Specialization is a technique for intensifying the performance of a muscle group that lags behind the rest. If you notice that any of the muscle groups is insufficiently developed in relation to others, add a few exercises for this muscle group or use other methods of increasing intensity to level the imbalance.
